Great Foods to Eat When Pulling an All-Nighter

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All-nighters are unavoidable at times -- maybe you need to finish an assignment for class or you have a lengthy videoconferencing session with an important client across the globe. Staying awake and alert won't be easy if you are usually asleep during these hours. The best way to pull a successful all-nighter is to arm yourself with the right food to keep your body energized.

Protein

Protein-rich foods are a great option to stay awake, since their amino acids help keep you alert. Nuts, peanut butter, skinless chicken breast, tofu and cottage cheese are examples of foods that contain high amounts of protein. Avoid fatty protein-rich foods, such as marbled steak. The heaviness of the fats can make you sleepy. A protein snack to munch on for the whole all-nighter is best. Set out a bowl of nuts or a plate of pan-seared tofu and have a bite every five to 10 minutes.

Natural Sugars

Too much sugar causes a blood sugar spike, which is typically followed by a crash. However, snacking on natural sugars keeps your body energized. Apples, mangos, bananas and fruit juice are good options. The key with natural sugars is not to eat them all at once. Have a slice of apple or sip of fruit juice every 10 minutes. Avoid fruits packed in syrup; they contain excessive sugars, which can work against your all-nighter.

Hydration

Two to three glasses of ice water each hour are ideal to keep you awake. This wards off dehydration, which can make you feel groggy and dull mentally. In addition, drinking this much water forces you to take bathroom breaks. The walk to the bathroom can help you wake up, and it is difficult to sleep when you need to urinate. Another bonus of having ice water on hand is the ice cubes. If you start to drift to sleep, close your eyes and rest an ice cube on your eyelids for a few seconds to jolt yourself awake.

What to Avoid

It seems backwards to avoid caffeine when you want to stay awake, but it can cause a bad crash after the initial buzz. Avoid coffee, energy drinks and caffeinated teas on your all-nighter. If you would really like a caffeinated beverage, sip a single cup over the night for a steady, low dose. Foods high on the glycemic index, or GI, cause a spike in blood sugar and can make you sleepy during your all-nighter. Ones to avoid include, breads, potatoes, rice, pretzels, cookies, french fries, graham crackers, honey, watermelon and bagels.